12/8/14 Monday December 8, 2014 (DB 24kg Moving Target Complex, 1H SW 32kg)

7:15am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:45am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1

8:00am - Training session - DB 24kg Moving Target Complex, 1H SW 32kg

16kg TGU, 1/1

24kg GSq, 5

24kg TGU, 1/1

2H SW 24kg, 10

DB 24kg Moving Target Complex – for time

2, 3, 5

DB CL, DB PR x 2, DB SQ

DB CL, DB PR, DB SQ x2

DB CL x 2, DB PR, DB SQ

DB CL, DB PR x 3, DB SQ

DB CL, DB PR, DB SQ x3

DB CL x 3, DB PR, DB SQ

DB CL, DB PR x 5, DB SQ

DB CL, DB PR, DB SQ x5

DB CL x 5, DB PR, DB SQ

Totals 16 DB CL, 16 DB PR, 16 DB SQ

Did this extremely quickly - better density than the last couple of weeks.  Probably about 10 mins total

1H SW 32kg, 6/6, x 5

60 1H SW (up from 50 last week)

8:20am - Complete

Notes - Compressed for time today but it was all good.  Unfortunately definitely tight on the R lat, armpit, pec which is the trouble spot lately.  Did some mobility work last night, again this morning, trying to open that up.  Felt good once I got warmed up and no issues whatsoever during the training session.  I was very pressed for time and this was an intense, short session.  Just got the work done but with good technique.  Squats felt the best, I noticed during my goblets that I had great depth today.  That was cool and this is a strength of mine. I think I may focus on double front squats for the next cycle, vs. overhead work focus, and use that as an opportunity to work on strength from the legs up.  Perhaps cycling in some double 28kg work - to discuss with Kevin.  1H SW with the 32kg was very strong today, felt great, reps of 6/6, honestly was pretty easy.  Nice.

12/6/14 Saturday December 6, 2014 (pull-ups, push-ups)

No walking today in between pull-ups and push-ups - I had my kids with me, it was late in the afternoon / early evening (5pm), dark and we needed to move quickly and just get this bit of work done and dusted.

5 pull-ups
5 push-ups

5 pull-ups
5 push-ups

4 pull-ups
5 push-ups

3 pull-ups
5 push-ups

2 pull-ups
5 push-ups

Total pull-ups - 19, up 1 from last week; 25 push-ups

Did a bit of hanging from the bar but not as much as the last few weeks, arms and armpits, lats actually felt pretty good and noticeably on the right side, not nearly as tight as it has been the last couple of weeks.  That was great to see.  I was somewhat fatigued from the heavy pressing from yesterday and the pull-ups were not easy for the two sets of 5, but still, nowhere near failure.  Will just keep at this one set at a time.  I will be talking to Kevin about adding a bit of sprinting back into the weekend bodywork.  Thinking about doing hills this time around.

12/5/14 Friday December 5, 2014 (1H PR 28kg, DB SW 24kg)

6:45am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:15am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1

7:30am - Training session - 1H PR 28kg, DB SW 24kg

16kg TGU, 2/2

16kg BUP, 1/1

24kg BU CL, 1/1

1H Press Ladders 28kg

28kg, 1, 2, 3, x 4 each arm (up from 3 sets last week)

24 presses each arm

DB SW 24kg, 10, x 3

8:00am - Complete

Notes - Excellent day.  Didn't sleep a ton but really felt good.  Warmed up quick and did quick work, very focused.  Solid presses, nailed 4 sets with good technique, no reps even close to failure.  This is excellent.  Finished with powerful double swings.  Great way to end the week.

12/4/14 Thursday December 4, 2014 (24kg TGUs, SL DLs)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 25 minutes

7:25am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses and rotations, 1/1

7:40am - Training session - 24kg TGU, 24kg SLDLs

16kg TGU to the knee, 1/1 x 2
16kg SLDL, 3/3

7:45am - Complete

Notes - Quick, feeling fine today.  

12/3/14 Wednesday December 3, 2014 (TGUs, 2H SW ladder)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 30 minutes

7:30am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1

7:45am - Training session - TGUs, 2H SW ladder

24kg TGU, 1/1

24kg SL DL, 3/3

32kg TGU, 1/1 (1 rep was enough)

32kg SL DL, 3/3 (PR)

5x:

2H SW 32kg, 10
2H SW 36kg, 10
2H SW 40kg, 10

Suitcase carries
40kg, 1/1
36kg, 1/1
32kg, 1/1

8:20am - Complete

Notes - Great day.  Damn, I felt good today.  Amazing what a couple of days can do for you, taking the stress level down as well.  I need to keep focusing on the overhead position, improving t-spine mobility, locking out the elbow overhead.  Definitely not satisfied with where this is at but I will keep at it.  The 32kg TGU, while I think the form was pretty good, roll to elbow was absolutely no issue at all, which it used to be, the damn bell felt heavy.  I mean really heavy.  First time I have done a get up with the 32kg in months, I guess - what did I expect?  Anyway I decided one rep with it was good and moved on. I did do SLDLs with the 32kg which was cool, I had never done that before, so I guess that is a surprise PR.  The heavier the bell, you really start to feel the quad working particularly on the way back up.  I will keep doing these.  The 2H SW were extremely powerful, man I am loving the improved technique and power with my swings since SFG1 weekend.  Waiting out the bell better and then shoving it back into the hinge, springing out of the hinge and getting a lot of float on the top of each swing, even with the 40kg.  Great stuff.  I also worked quickly through the 15 sets, not much rest.  Arms were feeling it, lats, glutes afterwards but in a very good way - just awesome.  I love doing heavy swings and have a new appreciation in general for swings after SFG1.  

12/2/14 Tuesday December 2, 2014 (24kg TGUs, SL DLs)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 25 minutes

7:25am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 2+2
Arm bar 16kg with 3 presses and rotations, 1/1

7:40am - Training session - 24kg TGU, 24kg SLDLs

2x

24kg TGU to the knee, 1/1
24kg SLDL, 3/3

7:45am - Complete

Notes - Feeling good, really pleased.  I went to my chiro yesterday evening and I think the adjustments he did worked some magic, plus, frankly, after going to the courthouse with Jill there probably was some sort of invisible weight lifted out of my body, at least a little bit.  The trepidation of going was awful, and well yeah in reflection, that was the worst, or at least very close to, day of my life.  There is still a deep sadness there that I probably won't be able to completely shake for a long, long time, but I will be doing my best to keep my attitude up, be grateful, and move forward in a positive way.  In any event, it was nice to see a little positive change in my body, a lot less tight today than yesterday.  Getting a deep massage late this afternoon should further help things out.

12/1/14 Monday December 1, 2014 (DB 24kg Moving Target Complex, 1H SW 32kg)

7:00am - FMS drills (belly breathing, soft tissue work, t-spine, 1/2 kneeling) - 90 minutes - a real mess today

8:30am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm

Arm bar 12 kg, 1+1
Arm bar 16kg with 3 presses and rotations, 1/1

8:45am - Training session - DB 24kg Moving Target Complex, 1H SW 28kg

16kg TGU, 1/1

24kg GSq, 5

24kg TGU, 1/1

2H SW 24kg, 10

DB 24kg Moving Target Complex

2, 3, 5

DB CL, DB PR x 2, DB SQ

DB CL, DB PR x 3, DB SQ (screwed up the rep sequence here I realized after the next set)

DB CL, DB PR x 5, DB SQ

DB CL, DB PR, DB SQ x 2

DB CL, DB PR, DB SQ x 3

DB CL, DB PR, DB SQ x 5

DB CL x 2, DB PR, DB SQ

DB CL x 3, DB PR, DB SQ

DB CL x 5, DB PR, DB SQ

Totals 16 DB CL, 16 DB PR, 16 DB SQ

1H SW 32kg, 5/5, x 5

50 1H SW

9:15am - Complete

Notes - Well today was a mess.  Body was supremely tight. I just went with it and did nearly 90 minutes of mobility work, tissue work, etc.  while taking a few breaks to breathe.  I understand it.  Holidays are stressful, tons of driving the last 4 or 5 days doesn't help whatsoever, and above everything today is the day that Jill and I go to the courthouse in Seattle where our divorce is official in the eyes of Washington state.  To say that I have a lot on my mind is the understatement of the year.  In any event, I had more or less anticipated this and basically planned on not being able to accomplish much of anything today.  I did ultimately feel like getting the training done so I did it.  It was about 30 degrees outside so that was interesting - no need for chalk:)  I also messed up on the rep sequencing as I was supposed to go 2, 2, 2 through PR, SQ, CL then 3, 3, 3 and then 5, 5, 5 but you can see my head was a bit elsewhere.  It actually was good to get the work done, have a distraction, and the 32kg 1H SW was stronger than I anticipated, that was cool.  It has been probably months since I swung the 32kg with one hand and this was relatively easy.  I have a ton of work to do this week in terms of mobility, soft tissue, going to see my chiro as well and just try and relax and come down off of the experience I am about to have today. It's going to be difficult.